As a team of three, complete three rounds of the following for time:
9 20m Prowler pushes, 50#/20#
45 Front squats, 95#/65#
45 Partner handstand push-ups
All partners must complete equal number of reps in order to complete a round. HSPU's are to be completed freestanding with partners assisting at each ankle. One AbMat may be used as a pad.
Post team and time to comments.
Derek Stone – need we say more.
Below you'll find a spreadsheet that details your strength training workouts for the next 12-16 weeks. These workouts will be done on Mondays and Fridays and will be followed by a short metcon that compliments the muscles used for the strength WOD. Although this program removes a bit of the "constantly varied" component from our mantra, we have decided to add it anyway in order to lay a strength base for the rest of our programming.
We know that you'll find this program rewarding in the long run, but we encourage you to only do the numbers that the spreadsheet defines for you for that day – do not jump up because the load feels light. This is a progressive loading program that works in 4 week waves, increasing in load every wave. Depending on the success we have with this program, we may complete up to 4 waves totaling 16 weeks.
Please save this spreadsheet to your computer and enter your 1 Rep Maxes on the "Start Page" and print out the workbook. That will detail your percentages for the next 16 weeks. If you don't know your 1RM for any of the four lifts, please talk to your trainer to schedule an opportunity to gather this information.
